Monday – 5/7/18

Pre-Orders end on Wednesday! Sign-up at front desk!

Warm-Up
2 sets:
Supine Straight leg raise x 10/leg
Iron Cross x 10/leg
Rollover to V-sit x 10
+
Banded Gd morning x 10
Standing MB windmill slams x 10/side
*Use slam balls
Therabnd Squat @5511 x 4
Kick to HS x 5

Workout
A. Deadlift x 15 reps @ 2011
– Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
– Rest 2 minutes
Deadlift x 10 reps @ 2011
– Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
– Rest 2 minutes
Deadlift x 5 reps @ 2011
– Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds

Option 1
B1. Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Power Clean (115/75 lbs)
10 Push Press (115/75 lbs)
– Rest 2 minutes between sets,

Option 2
B2. Four sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Dumbbell Push Press
30 seconds of Rest
30 seconds of Anchored Sit-Ups
30 seconds of Rest
30 seconds of Wall Sits
30 seconds of Rest

Optional Work (After Class)
A1. Cable Pulldowns; 15-20 reps x 4 sets
A2. Reverse Hypers; 20 reps x 4 sets
A3. Suitcase Carry (heavy); 100’/side x 4 sets

Saturday – 5/5/18

In teams of four, complete as many rounds as possible in 24min of:
20 Burpees
20 Wall Balls
20 Anchored Sit-Ups
Rest Station

*Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.

*The teammate at the rest station must hold two dumbbells fully extended overhead.

Friday – 5/4/18

Warm-Up
Coach’s Choice

Workout
A. EMOM x 4min (4 sets):
High Hang Snatch x 1 rep @ 55-65%
+
Every 90sec, for 4:30min (4 sets):
Hang Snatch x 1 rep @ 65-75%
+
Every 2min, for 10min (5 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)
+
Every 2min, for 6min (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%

B. Two sets for max reps/calories of:
3min of AB
– Rest 60sec
3 Minutes of Single-Arm Kettlebell Clean & Jerk* (24/16 kg – switch arms every 10 reps)
– Rest 60sec
3min of Rowing
– Rest 60sec

Optional Work (After Class)
A. Banded Tricep Pushdowns; 100 reps
B. Banded Straight Arm pull downs; 100 reps

C1. Kneeling Rope crunch; 20 reps x 3 sets, rest 10sec
C2. DB Side bends; 20/side x 3 sets, rest 10sec

Thursday – 5/3/18

Warm-Up
Hip Crossover x 10
Iron Cross x 10
Lateral Lunge x 10
Forward lunge to Instep x 10
+
2 sets:
Glute Focused Split Squat x 6/side
Theraband Goblet Squat @5511 x 4 reps
Banded Pass through x 10 sloow reps
Russian KBS x 10

Workout
Choose an option below based of goals and fitness level

A1. Wide Stance Box Squat; 8-10 reps x 3 sets, rest 30sec
A2. Banded Pull-Aparts; 25 reps x 3 sets, rest 30sec
A3. Russian Kettlebell Swings; 15-20 reps x 3 sets, rest 2min

-Or-

B. Every 3min, for 18min (6 sets) of:
Front Squat @32X1 x 2 reps
*Build over the course of the 6 sets to today’s heavy double at Tempo!

Choose an option below based of goals and fitness level

A. AMRAP in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
*You must perform 5 burpees any time the weight settles on the ground.
**Loading: Men=115 lbs, Women=75 lbs

-OR-

B. AMRAP in 10 minutes of:
5 Dumbbell Man-Makers*
10 Alternating Cossack Squats
*Man-Maker = row left, push-up, row right, power clean, press

Optional Work (After Class)
A. BB GHD Hip extensions; 10 reps x 3 sets, rest 90sec
*Go heavy here
B. Single Leg Glute bridge; 20/leg x 3 sets, right leg rest while Left is working
C. Decline BB Sit-Ups; 50 reps in as little time as possible

Wednesday – 5/2/18

Warm-Up (10min)
Banded Side walks x 10/side
Soresen hold on GHD x 20-30sec
Sandbag Squat x 10
Ring Row x 10
Push-up by 10
X 2 rounds

Workout (40min)
AMRAP in 8 minutes of:
5 MB or SB ground to Over shoulder
10 MB or Sandbag Squat
200 Meter Run
+
Rest 8 minutes
+
AMRAP in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups
+
Rest 8 minutes
+
AMRAP in 8 minutes of:
20 Box Jumps (24″/20″) or 12 DB Step Ups
15 Toes to Bar or Sit-Ups
10/8 Ring Dips

Optional Work (After Class)
A. Kick to Handstand on Wall – as many good quality reps as possible in 90sec
*If possible, try to get your feet together before making contact with the wall.
+
EMOM for (3 sets):
Station 1 – Piked Wall Handstand Hold x 45 seconds
Station 2 – Kick to Handstand Practice (freestanding) x 45 seconds
+
B1. Donkey Kicks; 40 reps x 2 sets, rest 30sec
B2. Hand Plank Hold; 60sec x 2 sets, rest 30sec

C. EMOM, for 2 sets of:
Station 1 – L-Sit Flutter Kicks from Box x 20 seconds
Station 2 – Seated Single Leg Lifts x 40 reps (20 reps each leg)
Station 3 – L-Hang Hold from Bar x 20-30 seconds